FIT 1/5/2018

Posted on January 5, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20 seconds On / 10 seconds Off

Plank to Push Up

Leg Lift

Russian Twist

Back Extensions

Skill Work

Rope Climb

Beginner: Learn To Support

Intermediate: 5 Consistent Height Rope Climbs

Advanced: 1 Legless + 1 Strict + 1 L Sit

Metcon

Metcon (No Measure)

EMOM for 25 minutes

Min 1: 8 HR Burpees

Min 2: 10 Dual DB Power Clean

Min 3: 12 HSPU

Min 4: 14 Box Step Overs

Min 5 Rest

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